What can replace meat protein. Benefits of not eating meat
We are accustomed to meat as a product that is indispensable in everyday life. Be sure to at least three times a week we constantly cook something from it - either chops, or fry it with vegetables. Yes, meat is nutritious and healthy, as it contains many different vitamins necessary for the normal functioning of the human body. But at the same time, it also has negative characteristics, because it contributes to the accumulation of fat in the body and the formation of red meat significantly increases the risk of death from heart disease or cancer.
Having learned about decided to prolong your life and improve your general condition? Then go ahead - start a diet that excludes meat!
So what can replace meat without harming the body?
It is necessary to regularly eat orange and red vegetables, rich in extremely beneficial carotenoids. Useful and necessary vitamin D3 can be obtained from yeast, bakers and beer.
Previously, it was always said that people who do not eat meat must have iron deficiency anemia, because other foods lack which the body easily absorbs. This opinion took place, because before they did not know how to replace meat. Now there is confirmed scientific evidence that the body, accustomed to only plant foods, adapts well to another source of iron and is quite capable of assimilating non-heme iron. In addition, iron from a meat-free diet is mixed with carotenoids and vitamin C, which improve absorption. A diet rich in legumes, nuts, oats, wholemeal products, fresh and dried fruits, and dark green and leafy vegetables ensures adequate iron intake.
Remember that milk impairs the absorption of iron, so you should not drink it with the above products.
Essential amino acids are abundant in plants. For the latter, eat a varied, plant-based diet that includes legumes and whole grains (lentils, oatmeal, etc.). Buckwheat is the most useful - it contains the entire set of amino acids necessary for the body.
1) cottage cheese is an excellent meat substitute and an excellent source of protein. It can be consumed in any form: adding fruits and sour cream, or as a spread on bread or crackers.
2) and peanuts are a great source of protein.
3) does not contain cholesterol, but contains useful protein. A sandwich with scrambled eggs and greens will serve as a delicious and healthy breakfast.
4) add lentils to soups and salads, it also has enough protein.
5) nuts also contain precious protein, but only if they are unsalted and raw. A handful of nuts a day is enough for you, they optimally combine proteins and fats.
6) when thinking about how to replace meat, do not forget about legumes, which are the traditional equivalents of animal protein. Soups and salads with them are very tasty and healthy. As a side dish, you can mix various legumes and season with olive oil.
7) and finally, tuna fish is a delicious and healthy source of protein. One can contains as much as 25 grams of protein. What is the best way to cook it? Grind tuna in a blender, add canned corn and put the appetizer on toast.
Well, that's all - now you know how to replace meat. The above products are not only healthy, but also tasty, so following a vegetarian diet will not be difficult at all.
Remember that meat is a risk, not a luxury. Exchange risk for confidence in a healthy and long life!
Healthy food is fashionable and in demand. Many would like to give up animal products, but do not know. This is the main question of a novice raw foodist.
What is useful meat
A large number of studies are being conducted around the world studying the effect of meat food on the body. It turned out that meat is a double-edged sword. Meat contains complete proteins, trace elements and vitamins. Proteins are made up of essential amino acids, which must be obtained from food. Otherwise, the body will not grow and renew itself. These are the building blocks for muscle cells.
On the other hand, the consumption of a large amount of meat products leads to clogging of the body and to the occurrence of serious diseases. Meat is a heavy food and the body needs a lot of energy to digest it. From this tends to sleep in the daytime, there is fatigue and irritability.
A lot of research is devoted to the oncogenicity of red meat. What applies to red meat can be found. Of course, giving up meat is not a panacea. Many cases are known when vegetarians died from serious diseases. One of them, the founder of the "apple" empire, Steve Jobs, died of cancer, although he was a vegetarian.
Of course, fish, milk, eggs. An excellent substitute for meat. Just one clarification. If a person consumes fish, milk and eggs, he is considered not a strict vegetarian. And then this person has no problems where to get proteins, iron, zinc. But what about those who have given up all animal products? Like, for example, Sati Kazanova, the soloist of the Factory group, a vegetarian with 10 years of experience.
What is in the meat
Meat is a source of protein. 15-20% of the composition is a complete protein. The largest content of easily digestible iron and B vitamins is found in the liver. Pregnant women and those with iron deficiency anemia are recommended to include the liver in the diet. But, only in reasonable amounts due to the high content of vitamin A in the liver. Large doses of vitamin A can harm the fetus, cause liver disease and pigmentation. The meat contains magnesium, potassium phosphate, copper, zinc, calcium, vitamins A, D, B.
How to replace iron
Meat products contain heme iron. It is easily digested and is present in hemoglobin. To get 4.1 mg of iron, you need to eat 100 g of beef. Non-heme iron from plant foods is less well absorbed. To absorb the same amount of iron, you will have to significantly increase portions.
Non-heme iron is found in 
1. spinach,
2.peas,
3.beans,
4. beans,
5.apricots,
6.buckwheat,
7.nuts,
8.peaches,
9.mushrooms,
10. pumpkin seeds.
11.dried apricots,
12. baked potatoes.
Iron antagonists
A lot of calcium contains hard cheese, cottage cheese, dairy products, eggs, wheat bran, dates.
The strongest iron antagonists, tannins, are found in plants such as tea, cocoa, bird cherry fruits, pomegranate peel. Tannins not only prevent the absorption of iron, but also bind protein.
Fitin is found in large quantities in semolina and whole grain cereals. That is why it is not recommended to give semolina porridge to children under one year old, since the infant's body really needs iron.
Non-heme iron from plant foods is less well absorbed. Therefore, it is important for vegetarians to consult a doctor in order to balance the intake of important microelements and vitamins into the body. Vegetarians and vegans experience no health issues when getting non-heme iron. With the right diet, a complete replacement is possible.
How to replace protein
The myths have long been debunked that eating plant foods, it is impossible to get the necessary proteins and trace elements. Athletes and bodybuilders can also be vegetarians.
Vegetable protein is considered incomplete because, unlike meat, it does not contain the full composition of essential amino acids and is poorly absorbed by the body. If you make a balanced diet of plant foods, you can get a complete protein. For example, combining rice and beans, we get the whole set of amino acids.
There are many plants, the use of which will provide the body with building material. For the normal existence of people requires very little protein. A day for 1 kg of weight of a healthy person, you need only 1-2 grams. squirrel. The norm for pregnant women is increased by 15-20%. Excess protein will not be absorbed by the body and will become a source of toxins and waste products.
Vegetable and dairy products contain everything that is needed for the full functioning of the body.
1. Complete protein can be obtained from dairy products / milk, cottage cheese, kefir, fermented baked milk, yogurt / and eggs.
2. Protein champions are beans, beans, peas, soybeans, lentils. In soy -35 gr. protein per 100 gr. product. In lentils -24 gr., in red beans -21 gr.
3.Nuts: peanuts -26 gr. per 100 gr, almonds, cashews 19 gr.
4. Buckwheat contains 10 gr. protein per 100 gr. weight, barley -8 gr. Rice contains essential amino acids.
5. Protein product - mushrooms.
6. Durum pasta
7. Broccoli 5 gr. per 100 gr. weight
8. Asparagus, avocado 2 gr. per 100 gr.
As you can see, there are plenty to choose from. And to the question how to substitute meat for a vegetarian very easy to answer.
Some statistics
More and more research is being done on the effect of meat food on the human body. Such studies are in demand. Man wants to live long and be healthy. Many associate this with vegetarianism and the rejection of meat. Therefore, this topic will always be relevant. Meat-eaters are more likely to have oncology, cataracts, problems with cholesterol. Known to be carcinogenic in grilled meat. But, vegetarians are 30-40% more likely to register bowel cancer.
According to statistics, about 80% of people returned to a meat diet in the first year of a vegetarian diet. Refusing meat is a personal choice for everyone, but it is very possible to get good nutrition with a vegetarian diet.
To proudly call yourself a vegetarian, it is not enough just to exclude meat products from the diet. Vegetarianism is a principle of life, strict observance of the rules of which helps to maintain excellent health for many years. In fact, the menu of supporters of this diet is very balanced, and instead of those products that are excluded, no less valuable and useful ones are introduced. Their presence in the diet is mandatory, otherwise a healthy diet will be dangerous and destructive. We will tell readers of the site "Popular about Health" how to replace meat in the diet with vegetarianism.
Meat Replacement Products
For those who adhere to the principles of vegetarianism, meat is prohibited. Supporters of abandoning it are sure that it in any form is a threat to health. In addition, there are a number of ethical principles, for example, based on the killing of animals for food. In fact, meat and fish are very important for bones, muscles, proper skeletal formation and growth. They contain vitamins and minerals, which are necessary even for hematopoiesis processes.
The main principle of vegetarian nutrition is a balanced combination of such products that are well absorbed by the body, due to which they are beneficial.
An important component for the human body is protein of animal origin. If you stop using it at all, after a month the consequences will begin to appear. In addition, meat is a source of useful substances such as valine, leucine, tryptophan, threonine, phenylalanine, argidine and many others.
soy products
The main product, with the help of which it is possible to replace all meat in vegetarianism, is soy. In most store sausages and varieties of sausages, it is she who is present, which reduces the quality and cost of these dishes. But for supporters of the rejection of meat-eating, this is the best option. Soy contains a lot of protein, but there is practically no cholesterol, like fats. In addition, soy is recommended for the prevention of cancer (in particular, the mammary glands, rectum and prostate gland).
Soy is used to make delicious tofu cheese that can be added to salads and desserts. Properly cooked soy is not inferior in taste to real meat.
Legumes
Soy is also a legume, but stands alone in the diet of vegetarians. In addition to it, it is recommended to include peas, beans, chickpeas, lentils in the menu. They contain protein and a sufficient amount of phosphorus, vitamins A, B, C. These products are consumed with vegetables so as not to overload the gastrointestinal tract. The most useful vegetables for vegetarians are cucumbers, potatoes, asparagus, Brussels sprouts, and zucchini. Corn, olive and sesame oils are ideal for vegetables, which can be seasoned with salads.
nuts
They contain a lot of protein, which is why their daily consumption is even limited. Nuts are also useful for amino acids, carotene, vitamins E, B, C. Peanuts, walnuts and cedar, hazelnuts - all this can be added where the meat could be. By the way, you need to eat nuts without any additives in the form of salt, sugar or spices. A particularly nutritious and healthy mixture is nuts with honey. Although honey is considered a controversial product among vegetarians, it is an invaluable source of energy.
To replenish calcium in the body, vegetarians consume oatmeal, seaweed, dried fruits, oranges, broccoli. In addition, there are special bars on sale - cereal products with the addition of soy, enriched with calcium, amino acids and vitamins.
Meat will be replaced by mushrooms!
This is one of the main dishes that is introduced instead of meat in vegetarian diets, especially for beginners. Mushrooms of any variety is an opportunity to cook delicious and nutritious salads, first courses, casseroles, gravies. They can be baked, boiled and fried, but do not forget about the effect of mushrooms on digestion. For the stomach, this product is hard to digest.
Pasta
It is preferable to choose varieties from durum wheat, they are the richest in protein and fiber. Pasta has a high nutritional value, it is recommended to eat it with leafy vegetables.
Vitamins in the greatest quantity can be obtained from fresh vegetables, fruits, berries. But this is not the only vitamin source. It is worth paying attention to milk powder, pressed yeast, cottage cheese, seaweed product as an alternative to beef, pork and other meat.
As for fish, it causes a lot of controversy in vegetarian circles. Someone insists that it is not necessary to replace it with something in the diet, since it is allowed, someone is categorically against its use. Making a menu with the exception of meat products is not so difficult, but the psychological factor cannot be written off.
It will not be easy to give up the usual fried or baked steaks, juicy and fragrant cutlets. But if you are determined to become a vegetarian, start giving up meat products gradually so as not to create a stressful load on the body.
When a vegetarian refuses meat products, he, unfortunately, does not receive suitable support from his body. The body doesn't tell him, “Oh, come on. Think vitamin B12, think essential amino acids! I don't need them anymore." For health and full development, a person still needs all the elements of nutrition in full: vitamins, proteins, fats, mineral salts, carbohydrates, trace elements and fatty acids.
How to make up for the energy costs of vegetarianism?
The simplest task when replacing meat with other products is to provide a diet with enough “fuel”, kilocalories. This figure varies by gender, age and occupation. The average is 3000 kcal. per day. Of these, the share of meat accounted for 150 - 300 kcal. The same calorie content will be provided by 20 milliliters of vegetable oil, 100 grams of rye bread, 70 grams of rice or 500 grams of white cabbage.As you can see, replacing meat in this case is not difficult, it is enough to eat the required amount of food, focusing on the calorie table. It is more difficult to find analogues that will fully replace the nutritional value of meat.
Restore the nutritional value of a meat-free menu!
The first group on our list (it is also the most important) is proteins. A person weighing 60 kilograms needs 70 grams of protein per day. The share of "meat proteins" was half of this need. Now it can be replaced with 1 liter of milk or 130 grams of peanuts, or 150 grams of peas, or 100 grams of porcini mushrooms.
In this case, analogue products will be those that contain protein in large quantities: nuts, eggs, mushrooms, peas, cheeses. Beans and lentils at the same time contain as much protein as cereals. But unlike calories, it’s not enough just to eat a certain amount, protein foods must contain all the amino acids that a person can only get from food.
The leader among the protein counterparts are "meat", because they have a harmonious set of amino acids. For an equivalent replacement, the daily diet of a vegetarian should contain enough pickles to consume all the necessary amino acids:
Also needed are arginine and histidine, which are found in pumpkin seeds, legumes, and dairy products.
The second group consists of fats that provide not only high calorie content, but also the absorption of fat-soluble vitamins: A, D, K, E. High-fat foods: oils, milk, nuts, olives, chocolate. The average daily rate of fat is contained in 100 grams of butter or olive oil, 200 grams of peanuts, 150 grams of hazelnuts, 300 grams of olives, 300 grams of halva.
The third group is vitamins. Meat is valuable for the content of B and PP vitamins. We will find an equivalent replacement for them.
Vitamin B1 is found in significant amounts in soy and pressed yeast. Vitamin B2 - in powdered milk and beans. At 5 there is in chicken yolk, milk powder, soy. 6 in beans and soy even more than in meat. B 7 is present in chicken eggs, soybeans, yeast. Folic acid (B9) in yeast contains twice as much as in beef liver. Vitamin PP in other products is relatively small; legumes are best suited for a vegetarian menu.
Much has been said that getting Vitamin B12 (cobalamin) cannot be replaced by other products, but this is not the case. In fact, B 12 in 100 grams of liver contains 20 times more than you need. The daily dose of this vitamin is contained in 700 ml. whole milk, 80 grams of powdered milk, 250 grams of cottage cheese, 120 grams of egg yolk. 12 contains yeast, hops, soy, seaweed, green salad, country cheese.
The fourth group - minerals: potassium, sodium, calcium, magnesium, iron - is easy to replace with products in which these substances are many times more than in meat. These are dairy products, legumes, greens, cereals, dried fruits, potatoes, seaweed and much more.
In conclusion, it should be said that meat in vegetarianism is successfully replaced by a combination of various products, which are often absorbed by the body faster, and therefore provide great benefits.
Meat must be included in the diet. But what if for some reason you can’t eat it or don’t want to? There are foods that can replace meat.
Why do you need meat?
Protein is a building block for all cells, so its deficiency will affect the functioning of all organs. And protein is especially important for muscles, without this element they can weaken and even atrophy.
What products will help you?
So what can you substitute for meat?
- Eggs. Perhaps they can be put in the first place. They contain a large amount of protein, and it is completely absorbed and fully processed by the body. And that is why such a product is included in the diet of powerlifters, bodybuilders and armwrestlers. Of course, eggs are best consumed raw, but this is dangerous due to the risk of intestinal infections such as salmonellosis. Heat treatment is required, but the greatest amount of nutrients is preserved when soft-boiled.
- Legumes. This group includes, for example, beans, peas, chickpeas, lentils, soybeans and so on. The protein content of these foods is quite high. For example, in beans and peas it is about 23-25%, and in soybeans as much as 30%. At the same time, such protein is absorbed by 80%, which is very impressive. It is worth noting that the highest quality protein is part of the beans and. In addition, for better absorption by the body, legumes are recommended to be consumed with vegetables rich in fiber. Separately, it is worth writing about soy, from which almost everything is made today, for example, sauces and even cheese and meat. Some consider soybeans harmful, but in fact this is not the case if the culture is natural and not genetically modified.
- Also on the list are dairy products, they are also an excellent source of protein, which is perfectly absorbed by the body. So, if you eat a full serving of cheese or cottage cheese at least once a day, you can get your daily protein intake. Surprisingly, nutritionists claim that the highest amount of protein is found in lean foods (but not fat-free). The fatter they are, the less protein they will have.
- nuts. They are allowed for vegetarians, so they must certainly be included in their diet, as they contain, depending on the type, about 20-30% of protein, moreover, it is pure and perfectly digestible. You can safely eat, almonds, walnuts, peanuts. But the largest amount is found in walnuts, and slightly less in almonds. But do not try to replenish stocks only with the help of nuts. Firstly, this product is very allergenic, and secondly, it has a high fat content. So in order to avoid problems, it is recommended to eat about 20-30 grams per day. It is important to eat natural nuts, and not glazed, salted or flavored with flavors. You can use them both in pure form and as part of dishes, such as salads.
- Fish. Of course, it is not allowed for vegetarians, like meat, but it is very useful and also contains a significant amount of proteins, by the way, not inferior to those found in meat. In addition, there are many other useful substances in fish, such as phosphorus, which is necessary for normal brain function, as well as vitamin E, which is good for skin and hair, and vitamin D, which improves mood and ensures proper absorption of calcium. Sea fish is especially useful. And it is best to cook it for a couple or in the oven, so most of the nutrients are preserved.
- Wheat groats, that is, obtained by crushing wheat grains. It is not very popular, like, for example, rice or semolina, but is an excellent source of protein and a host of other nutrients. There are few recipes using such cereals, but the easiest option is to cook porridge from it, and preferably in milk.
- Other cereals also contain protein. For example, in buckwheat it is about 12%. This is not as much as other substitute products contain, but nevertheless, such cereals are also very useful, since, among other things, they also contain iron and B vitamins. That is why buckwheat is included in the diet of military personnel, it gives strength and strengthens muscles.
- Sunflower seeds. Many people love them, but not everyone knows that such a favorite delicacy can help replenish protein reserves in the body. The seeds also contain carotene, various amino acids, vitamins E and group B, and fats. However, it shouldn't be abused. During the day, the body can fully process only 70-100 grams, no more.
- Mushrooms is another great source of protein. But it is not worth using it to replace meat regularly, and even more so constantly, since mushrooms are indigestible foods. In addition, they are often consumed in salted, pickled or fried form, and this, of course, is not entirely healthy. You can cook them in the oven or on the grill. And in any case, it is better to eat no more than 100-150 grams per day. And it is desirable to eat mushrooms twice a week, this is quite enough.
- Tofu. If ordinary cheese is not allowed for supporters of vegetarianism, then, which is made from the soybeans mentioned above, it may well be included in the diet and at the same time replace not only the usual cheeses, but also meat. At its core, it is a fermented curd made from soy milk. The composition of such cheese includes as many as 9 amino acids. In addition, it is also very tasty!
Be sure to include protein-rich foods in your diet, because without them, your body simply cannot function normally.
